Friday, August 14, 2015

Prepare for
the practice of Yoga Nidra by laying on your back in Savasana, Say to
yourself mentally “I am practicing Yoga Nidra for the Creativity."Swadisthana is
the Sanskrit name for the Sacral Chakra. Swadisthana means dwelling place of
the self.

The sacral chakra
initiates the expansion of one’s individuality. Water, the
element associated with this chakra encourages us to enjoy the rhythm and
cycles of life. Take a deep
breath in and on the exhale say to yourself mentally;“I am creative”

Get as
aligned and symmetrical as possible –

We will
start with a Tense and Release exercise : Tense each body part like it is
frozen and made of ice an and release has been warmed and easily flows like a
river without any blockages or obstructions: Tense feet like each – release and
relax like a warm gentle stream, calves, knees, thighs, abdomen, chest, back,
arms, hands, face

If yoga
nidra it is best in the body remains still. But if you ….

Say to
yourself mentally “I will stay still for Yoga Nidra”

Now relax
and imagine you mat is a raft and you are floating on calm body of water, a
gentle ocean at sunset. The water has an
orange hue and you are relaxed and comfortable

Say to
yourself mentally “I am floating in sea of creativity”

Inhale – Imagine
yourself floating easily and securely on the raft. Gentle floating without any care or worry

Your body is
nearly 70% water. Become aware of all the types of water in the body.

Sense the
blood flowing through your veins, feel your heart beating, pumping life round
your body. Feel saliva in the mouth, mucus in the nose, any sweat, the feeling
of moisture in the outbreath. Floating,
Exhale - Creativity (x3)

Bring the
breath into a steady and comfortable space

There is no
place to go and nothing to do but be right here right now in the moment

Let any
thoughts you have float away and disappear

See the
thoughts, have them and let them float away

Deep within
your DNA is a powerful artistic urge to express and communicate beyond what
conscious expression can conceive

All human
beings since the dawn of humanity have known the urge to create.

Noone knows
why for sure but 1000 of years humans across the planet began to instinctively
manifest express the artistic impulse.

As humans we
have urge to represent reality both internally and externally with paint,
figures, stories, music, dance.

There is an
ability within you to allow this tremendous creative force to flow through and
express itself in art.

As surely
you are human this artistic impulse is within you and is your birthright.

You have
that power to create and express yourself.

Sometimes
the conscious mind gets in the way of our unconscious artistic ability.

Allow the
artistic impulses to come out.

Remember,
your creativity is in your DNA and everything you need to create is inside of
you.

A body part
will be named and imagine a warm raindrop gently touching he body part.
Cleansing and anointing you .. .

BREATH AWARENESS

Now bring your
attention to the area just above your pelvic bone, under your navel, while
still breathing slowly and deeply. Allow your breath to reach and energize your
entire lower abdomen and lower back.

Picture a
magnificent orange sun setting in the ocean; concentrate your vision on its
radiant orangey hues, and imagine the fiery rays emanating from within the
blazing sun moving in a circular motion towards your sacral chakra.

Once the
rays reach your pelvic area, imagine them swirling and energizing your sacred area.
Allow this cleansing orange energy to radiate throughout your lower abdomen,
and into your genitals, lower back and sacrum. Bring the awareness to the
sacrum, the 4th diaphragm.

Visualize
seashore at sunset with the waves breaking on the shore. There is a connection with your sacrum and
belly, and what you see. As you breathe
out the waves break and the sacrum and lower belly expands and as you breathe
in the sacrum and lower belly contracts and the sea withdraws.

Counting the
sacral waves backwards from 18 to 0 with awareness of the breath at the sacrum

Inhaling 18

Exhaling 18

……………………………

MANTRA

Bring
attention to the sacram, the flat triangular area above the buttocks

Allow the
attention to find the space, and to get settled into it

Allow the
mantra Vam to arise repeatedly in your mind field, silently

Allow it to
repeat at its own natural speed. Perhaps
it comes 5-10 times and wants to pause, or maybe it wants to come continuously.
If it pauses, allow it to return on its own time,

The mantra
may move quickly or slowly

Keep the
attention on the sacrum, this is very important

Continue to
repeat the mantra VAM

OPPOSITES

FLOW

Remember a
time when you were in flow and completely creative. Recollect a time when you were in the zone, performing
an activity fully immersed in a feeling of energized focus. Remember feeling full involvement and
enjoyment in the process of the activity. Remember being in flow as clearly as
possible. Relive it. Make it vivid. Experience it intensely. Remember the experience of flow.

BLOCKED

Now, Remember
a time when you were blocked. This can
be creatively or emotionally. Remember the lack of flow. Remember the struggle,
the frustration, the disappointment.
Experience it and relive it. Try
to make this experience of being blocked as clear as possible. Deepen your awareness of being blocked. Experience the lack of creativity and the
blocks.

VISUALIZATION

Visualize
yourself by the seashore at dawn. The
beach is deserted it is yours – you have all the time in the world. There is a hazy
mist. The sun is rising. Feel the warm
orange light on your face and body. Feel
content at ease and relaxed.

You are
barefoot and you walk along the seaside. The sound beneath your bare feet is
soft and warm

Feel the
breeze on your face

Listen to
sound of the ocean and the waves breaking on the shore

Walk slowly
through the mist towards the water

A small wooden
boat is waiting.

The boat is
tied to shore with a strong rope at the water’s edge

The boat is
comfortable and steady

Feeling
completely at peace, safe and relaxed

When you are
ready untie the rope and Visualize yourself stepping into the boat

Relax and
let the natural currents guide you away from the beach

The boat
drifts and rocks gently

Feel the waves
rocking

Let the
Rocking relax you

Feel the Gentle
waves Lapping against the side of boat

The sun higher
in the sky. The suns ray reflect on the
water

Mist evaporates
and air is becoming clearer

The sun rays
dissolve all the mist

Now Paddle
the boat.

Experience
the rhythm slow steady beat of the paddle

Beat in flow

Be at One
with boat and movement

Feel the Energy
into effortless paddling

Glide with
surface of the water leaving ripples

Experience Ocean
water is all around and now you spy a small island

Alter your
course to take you to the island – no effort or strain – release energy in
controlled and easy way

Move the
boat closer and closer to the island

Glide
effortless and slowly through the water

As it comes
into view the island is tropical and beautiful with palm trees

Dock the
boat on the shore of the island.

Step out of the boat and appreciate the beauty
of the island: birds chip, flowers blooming, air is clear and pleasant,

IN this
place you are in the present moment – no past, no future, no responsibilities

At an
opening between the palm trees there is a narrow path the leads into a forest

Decide to
take the path. Begin your journey

Follow the
path as it meanders – the forest seems familiar like in a dream or memory

Walk into
the forest guided by a force that you trust

Feel safe,
nurtured and still

You have
reached the very heart of the forest

See a pond. It is sunset now. Orange rays of light reflect on the pond.

The world
around has become calm and you yourself have become more and more still

Lower on the
2nd step all birds become quiet with a deep silence

3rd
step you glide into the water. Feel yourself sliding into a deep state of
relaxation in the pond your thoughts simple melt away.

All is
silent except for the waves for off in the distance

Timeless,
Empty and Relaxed

Enjoy the
solitude and inner silence

Feel safe
and secure

Be right
here, right now in the moment

There is no
criticism, evaluation there is just is you and nature

Float in the
water

AS you relax
think about your creativity

First stage
of creativity is having the desire. Next
is having ideas. Know that the subconscious has all the ideas you need. Getting
ideas is not end of process but the beginning

Remember how
it feels to have ideas.

Inhabit the
idea of having ideas. Don’t force any
ideas. Use your inspirations and
influences to filter ideas and make them your own

Trust your
instincts about what your subconscious is trying to tell you

Disengage
the control and let the ideas flow

Let your
creativity out without strain or force

Program the
idea of creativity flowing

Trust that
this can happen

Make
whatever you want from endless ideas

Trust your
control is calm, relaxed and open

Allow
yourself to feel being in flow and out of flow

Realize you
are becoming more open to your creativity

SANKALPA

Come back to
your sankalpa

EXTERNALIZATION

Listen for
sounds (heart beat, breath, )

Feel water
in the body: blood flowing through your
veins, feel your heart beating, pumping life round your body. Feel saliva in
the mouth, mucus in the nose, any sweat, the feeling of moisture in the
outbreath

Breathe in
the DNA of all the great artists that came before you. Feel them within you with their DNA running
through you.

Know as an
artist there needs to be a focus.
Drawing into every cell in your body the artistic creation, power and
force and passion that flows through as you begin to create.